4HUNDRED https://validator.w3.org/feed/docs/rss2.html Home 4 Full Lower Body Workouts Day 4 – Core Stability, Hip Control & Oblique Strength Day 3 – Tempo Strength Day 2 – Stability & Core Day 1 – Strength & Mobility Day 3 – Lower Body Activation Day 2 – Ankle Work Day 1 – Posture / Trunk Stability / Hip Strength Day 3 – Tempo Strength Day 2 – Stability & Core Day 1 – Strength & Mobility Day 3 – Mobility + Activation Phase 1 – Introduction Program Phase 2 – Restore Phase 3 – Rebuild Phase 3 – Rebuild Phase 2 – Restore Phase 1 — Introduction Program Monthly Membership Day 3 – Posterior Chain Control, Hip Flexion & Lateral Stability Day 2 – Ankle Work Day 2 – Hamstring Strength & Resilience Block Day 1 — Foot-Ankle Control + Lower Leg Stability Day 1 – Lower Body Activation Day 4 – Glute Activation, Lateral Control & Core Stability Day 3 – Posterior Chain Strength & Single-Leg Control Day 2 – Lower Body Strength & Hamstring Focus Day 1 – Unilateral Control & Hip Stability Day 1 – Tissue Prep, Mobility & Posterior Chain Strength Day 2 – Adductor Mobility, Lateral Strength & Pelvic Control Day 3 – Upper Body Integration, Trunk Control & Postural Strength Day 1 – Posterior Chain + Knee Control Day 2 – Core / Hip Flexors / Adductors / Lower Leg Day 3 – Mobility / Activation / Single-Leg Strength / Landing Mechanics Day 4 – Knee Control / Foot-Ankle Work / Lateral Stability / Upper Support Do not train Day 4 – Single-Leg Control / Rotation / Landing Stability 4 Full Lower Body Workout 11) My “red flag no-clear” list 10) Meniscus-specific elite RTS checklist Return to Sport Session 4 Session 3 Session 2 Session 1 Day 1 – Posture / Trunk Stability / Hip Strength 9) ACL-specific elite RTS checklist 8) Practice exposure checklist Day 3 – Lower Body Activation